Biotin is currently on everyone's lips. Whether as a dietary supplement or as a super additive in a variety of care products, from shampoos to anti-aging creams. Why? Biotin is said to have strengthening on the skin, hair and nails. Vitamin even enjoys a reputation for helping against hair loss. What biotin really is, how it is absorbed through food and why it is so popular with it, let us clarify here.
What exactly is biotin?
Biotin is a water-soluble vitamin B7, part of the vitamin B complex. Vitamin has a role in the metabolism of fats and proteins in our body. When we eat something, biotin, which then contains the nutrients it contains, such as protein, carbohydrates and fats, is converted into energy. In addition, biotin is involved in the correct implementation of the information contained in the genome.
In the beauty universe, biotin usually occurs under the term "vitamin H". This is because biotin is said to strengthen the skin, nails and hair and give good growth. Because the vitamin is responsible for converting the substance into energy, it is likely to have a potentiating effect, which in turn is expressed in fresh and healthy (and therefore youthful) skin. Due to this invigorating effect, biotin is most commonly used today in cosmetic products. In addition, the promising "vitamin H" is also sold as a dietary supplement.
What Foods Contain Biotin?
According to the Austrian Nutrition Society (ÖGE), biotin is found mainly in plant foods such as spinach, lentils, oatmeal, soybeans or mushrooms. In animal products it contains it in eggs, liver and muscle meat. Due to the variety of foods that contain Vitamin H, a balanced and varied diet is usually sufficient to meet the daily needs for biotin. According to the German Diet Society (DGE), this amounts to about 30 to 60 micrograms for adults and adolescents. 100 grams of oatmeal contains about 20 micrograms of biotin, peanuts about 34 micrograms per 100 grams – a varied diet guarantees the daily daily need for biotin without much effort.
Why You Can Without Biotin Pills
In drugstores and pharmacies, Biotin pills are offered despite all that they advertise, strengthen hair and nail structures and should therefore be taken as body support. However, since the need for biotin is already covered by the food we eat, no additional funds need to be used. Only when there is a proven deficiency can you think of additional biotin tablets. (More tips for healthy and balanced eating can be found here.)
These symptoms indicate a lack of biotin
In the case of hypoglycaemia, warning signs are already recognized at an early stage: palpitations, feeling powerless, cold sweat. The symptoms that indicate a biotin deficiency are quite subtle: muscle aches, cramps, skin irritation and long-term lack of energy, as well as brittle hair. According to the Society for Applied Vitamin Research, a persistent biotin deficiency can even lead to depressed moods at worst.
Anyone who knows some of these symptoms and whose diet is quite monotonous should first look into his diet and try to switch to foods that contain a lot of biotin. However, completely different causes of weakness, muscle pain or dry skin are often questioned. Constant fatigue, hair loss and weakness, for example, indicate a deficiency of Vitamin B12. (See here exactly how this deficiency works and how to do something about it.) Always seek a doctor who explains the reasons for your symptoms before you diagnose yourself and use dietary supplements.
Does Biotin Really Help?
The focus of biotin is on three areas: Vitamin B7 helps to create keratin. Creatine, as a horny substance, is a key ingredient in the growth of, first, hair, second, skin and, third, nails. In particular, men suffering from hair pulling and slow-growing hair at an increasing age are looking for ways and means to counteract hair loss. A dietary supplement that in this case can improve is biotin. However, there are many different reasons for hair loss – biotin is not an all-purpose weapon for every individual.
The same applies to brittle or cracked nails and dry skin. If this is indeed due to a lack of nutrients, you should be careful to balance your need for biotin and take increased foods containing vitamin H. However, no effect is guaranteed here. In addition to scientific research and recent long-term studies that could support the beneficial effects of currently missing biotin, an official statement from the European Food Safety Authority (EFSA) states: "Biotin contributes to the maintenance of normal skin" and "Biotin contributes to the maintenance of normal hair in".
Creams, Shampoos & Co .: Biotin in Care Products
Due to the invigorating effect that the vitamin should have on hair, skin and nails, vitamin H is often advertised as an ingredient in cosmetic products. Drugstores find shampoos, hand and nail creams and anti-wrinkle creams that contain biotin and promise a solid hair structure, strong nails and a healthy, fresh look. The composition of different vitamins with biotin in these cases to stimulate skin renewal. But since biotin can be better absorbed through food, the clear effect of these products is (still) controversial.